HAPPY THANKSGIVING!!!

From all of us here at Bodyrich Fitness Company we wish you and yours a very safe and Happy Thanksgiving filled with family, food and blessings.

happy_thanksgiving_turkey

Also, in case you are curious, you can use this handy chart, of typical Thanksgiving foods, to figure out approximately how many miles you’ll need to run to burn off your Thanksgiving dinner:

DISH SERVING CALORIES MILES*
Dark meat turkey w/ skin 8 oz.
(2-3 slices)
424 3.5
White meat turkey w/o skin 8 oz. 316 2.6
Stuffing 1 cup 320 2.7
Green bean casserole 1 scoop 161 1.3
Roasted brussel sprouts 4 oz. 80 0.7
Sweet potato casserole w/ marshmallows 1 scoop 609 5.1
Mashed potatoes 1 cup 237 2
Gravy 1/4 cup 206 1.7
Cranberry sauce 1 slice 86 0.7
Dinner roll with butter 1 roll 310 2.6
Cornbread One piece 173 1.4
Pumpkin pie 1 slice 316 2.6
Pecan pie 1 slice 503 4.2
Whipped cream 1/2 cup 75 0.6
White wine 5 oz. glass 122 1
Apple cider 1 cup 117 1
Coffee with cream and sugar 1 cup 77 0.6

If you ate this entire Thanksgiving meal (and didn’t go for second helpings), you’d have to run 34.3 miles just to burn it off…but remember, it is just one day so as long as you jump back into a regular exercise and nutrition plan just enjoy – gobble, gobble!

If you do find yourself packing on extra pounds, want to tone up before the rest of the holidays or just need assistance in getting started on a healthy lifestyle, we would love to help.  Contact us at 770-330-2126 or email info@bodyrich.com.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

www.bodyrichfitness.com

 

 

THANKFUL FOR THE GYM

What would the holidays be without a gym? This is especially true with the soggy fall we have had so far and then Thanksgiving Christmas and New Year’s just around the corner.  And so it begins…the time of year that the majority of people will begin to pad on an extra few pounds before feeling a bit guilty on January 2nd. For this reason, a good number of people can add a gym on their list of top things to be thankful for this year.

turkey-working-out

Here are a few more reasons to be thankful for the gym as well:

  • Smith Machine – Variation is key and the Smith Machine allows for good form, and more control, which can lead to better isolation of key targeted muscles. Best picks: squats, lunges, deadlifts for the legs, shoulder shrugs for the traps, bench press, especially incline, for the chest, bent over rows for the back, and military press for the shoulders. Another good choice is close grip press for the triceps or upright rows for the deltoids and traps.
  •  Cable Pulley System – Isolation is the key and your best picks for maximizing these are rope crunches, tricep rope extensions, cable crossovers and bicep curl variations.
  • The Bench- Probably the most well known and popular piece of equipment, the bench is so versatile that once mainly used for chest, it is dynamic for ab exercises like leg lifts and in-and-outs, back exercises like one arm rows, step ups/deep lunges and more.
  • Free Weights – Talk about versatility, from bicep curls to walking lunges you can use free weights for unlimited amount of exercises. The benefit of these compared to machines is that you not only work the major muscle groups, you always incorporate the smaller supporting muscles and tendons as well.
  • Batca/Nautilus Machines – Variety is key once again, and with the best lines of equipment, you can maintain perfect form, isolation, and control while keeping your muscles guessing. Plus you have a little support/built-in spotter n most machines.
  • The Treadmill- Our good ole stand-by when the weather turns wet and/or cold. Though it is often referred to as the “dreadmill”, the treadmill is actually the all-time best known fat burner and cardiovascular conditioner. To shake things up a bit (and reduce boredom), try an incline to work the calves more or to increase intensity, move to interval training with 2 minute sprints plus 1 minute walks, or just hold steady at 6.0-7.0 for maximization.
  • And finally, last but not least, Personal Trainers. Yes, we have a love-hate relationship with our trainers but we can always count on them to encourage us and push us. Even when we don’t see our own potential, they never give up on us, keep us working hard, pushing our limits and help keep us injury free.

So if you find yourself needing to burn off this year’s holiday treats and/or weight gain and need a little help or incentive to get you motivated, feel free to contact us here at Bodyrich Fitness. We will customized a fitness program and a diet guide that will help you reach your own unique and personal goals, from weight loss and fat burn to muscle toning, and overall fitness.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

770-330-2126 or email info@bodyrich.com

www.bodyrichfitness.com

 

PRE-HOLIDAY SPECIAL: BRING A BUDDY

                winter holiday banner

As we begin to come down from the Halloween candy sugar high and start preparing for all of the holiday activities that are about to be presented upon us, what better time than now to boost your fitness.

From now until the end of the year (December 31, 2015) we are offering a “Bring a Buddy” Special.  When you and a friend come into Bodyrich you will receive a 45 minute training session (built around your goals and individual needs) with one of our Certified Personal Trainers for just $50.00 per session ($25.00/per person – must be 2 people).  No fees, no membership dues or long-term contracts involved…you can schedule appointments as much or little as you like through the rest of the year. Working out with a buddy is double the fun plus you get expert advice, knowledge and assistance from one of our experienced trainers.

Why not get a jumpstart on the holidays and New Year’s resolutions – have more energy, boost your immune system, look and feel fantastic.  If you are interested in a personal trainer but would rather have a one-on-one session instead of a buddy session, we can schedule individual sessions as well.  Call or text us at 770-330-2126 or email info@bodyrich.com.  Also check out our website at http://www.bodyrichfitness.com/ for a sneak peek at our personal training studio, client results and statements as well as our weekly health blog.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company